We all know that we should be getting more sleep. That being said, life’s pressures make it difficult to allocate the recommended 7-9 hours of sleep every night, making restful nights a luxury rather than a habit. The problem is that sleep is not just about energy, it also raises your stress hormone, cortisol.
Cortisol helps regulate your sleep-wake cycle, naturally rising in the morning and falling in the evening to help you fall asleep. But when you’re under stress from work, family, late-night screen time, or other obligations, that balance gets disrupted. Luckily, natural adaptogens like Ashwagandha (Withania somnifera) may help improve your sleep quality, especially if taken in dietary supplements.
When Sleep Falls, Cortisol Rises
Even one night of poor sleep can elevate your cortisol levels for days after. Your body senses the lack of rest and gives your cells the kick they need to get through the day in the form of stress and adrenaline. Those hormones help you get through a rough morning, but over time it can wreak havoc on your body.
Elevated cortisol and lack of sleep can cause:
- Weight gain around the stomach
- Irritability and anxiety
- Poor immune health
- Brain fog and forgetfulness
- Higher blood pressure
- Chronic inflammation
Sleep deprivation essentially tells your body that it’s under constant threat. So, the more exhausted you are, the more stressed your body feels, even if you don’t notice it right away.
On the flip side, chronic stress can elevate cortisol throughout the day and into the evening, preventing your body from falling into the deep, restorative stages of sleep it needs to recover. It’s a frustrating cycle: poor sleep raises cortisol, and high cortisol makes sleep more challenging to achieve. Over time, this can lead to long-term inflammation and other health issues.
How to Break the Cycle with Ashwagandha Supplements
You’ve probably heard the basics of good sleep: wind down at night, be sure to exercise at least 30 minutes, avoid caffeine late in the day, and reduce screen time. This is all great advice, but it may not work as well on those whose cortisol and circadian rhythm are already disrupted. Natural, herbal support may be what you need to restore balance.
The opposing hormone to cortisol is melatonin, which helps your body to rest and relax. To restore balance, you want to increase the production of melatonin and decrease the production of cortisol.
Ashwagandha has been used in Ayurvedic medicine for thousands of years to fight inflammation, reduce anxiety, strengthen immune function, improve sleep, and increase energy. It also makes your body more resilient to stress, which is key for breaking the cortisol-sleep cycle.
When taken consistently in the evening, it can support a healthier sleep cycle and reduce the production of cortisol.
Best Ashwagandha Gummies
Best for Anxiety and Depression: Gaia Herbs Ashwagandha Gummies
The Gaia Herbs Ashwagandha Gummies deliver a powerful 600 mg of ashwagandha root extract, equivalent to 6,000 mg of dry root. This dosage is aligned with studies that show a reduction in cortisol. The additional inclusion of cinnamon bark and ginger root in the Gaia Herbs Ashwagandha Gummies provides mood support, helping the body produce more serotonin and less norepinephrine, perfect for people experiencing anxiety.
Best for Those with Allergies: Goli Nutrition Ashwagandha Gummies
The Goli Ashwagandha Gummies are a great choice for anyone with dietary restrictions or allergies. Though the Goli Nutrition Ashwagandha Gummies supplement is a lower 300 mg dosage of ashwagandha root extract, it is provided in a highly bioavailable form called KSM-66, which is known for its stress-reduction properties. Goli Ashwagandha Gummies are vegan, non-GMO, and free from gluten, gelatin, dairy, soy, and artificial colors. Manufactured in an allergen-free facility, Goli Ashwagandha Gummies are perfect for those with specific dietary needs without compromising on quality or efficacy.
Best for Falling Asleep Faster: Trace Minerals Research Ashwagandha Gummies
The Trace Minerals Research Ashwagandha Gummies contain a high-quality 300 mg dose of KSM-66 ashwagandha root extract accompanied by a large dose of vitamin D. Vitamin D supports the production of melatonin, so this is best taken before bed. Trace Minerals Research Ashwagandha Gummies also contain the “ConcenTrace Trace Mineral Complex,” which includes a spectrum of ionic trace minerals that may aid in relaxation and stress reduction.
Best for Kids: Tribe Organics Ashwagandha KSM-66 Gummies for Kids & Teenagers
The Tribe Organics Ashwagandha Gummies are a naturally flavored and delicious gummy that kids are sure to love. With 300 mg of KSM-66 ashwagandha root extract and a healthy dose of antioxidants, these ingredients promote calmness, focus, and healthy sleep patterns. Tribe Organics Ashwagandha KSM-66 Gummies for Kids & Teenagers are USDA Organic, Non-GMO Project Verified, gluten-free, vegan, and free from common allergens such as dairy, soy, and nuts, great for children with dietary sensitivities.
Remember that herbal supplements may not be right for everyone, especially if you are pregnant or breastfeeding, as some formulas may cause drug interactions or other side effects of ashwagandha like nausea or drowsiness. Consult with your healthcare provider or one of our practitioners at Professional Supplement Center to find the right wellness plan for you.
Conclusion
You don’t need to accept fatigue, stress, burnout, or poor sleep as a way of life. There are natural ways to reclaim and reset your sleep cycle, including adding more exercise to your routine, taking supportive supplements, and being sure to properly wind down every night before bed.
Sleep is important, and when we don’t get enough, the whole body suffers, so take back control of your circadian rhythm, and you’ll feel the benefits in just a couple of weeks.
Frequently Asked Questions
What is ashwagandha?
Ashwagandha is an Ayurvedic herb from Asia that is used to fight inflammation, reduce stress, improve sleep, and improve your mood.
Is ashwagandha good for sleep?
Yes! Ashwagandha helps restore your cortisol balance so you can have a healthy sleep-wake cycle, resulting in better sleep and reduced stress.
Is ashwagandha good for stress?
Yes, taking the best ashwagandha gummies or similar ashwagandha supplements may help manage your levels of cortisol, your stress hormone.
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Madeleine holds a BSc in Human Biology and began her career in emergency medicine before transitioning to a wellness role as a personal trainer and nutritionist. This combination of medical and wellness expertise gives her a well-rounded understanding of health topics. Now a full-time health and wellness copywriter, Madeleine enjoys synthesizing digestible content from technical research so readers can make informed decisions about their health.